Checking the Tank

Tadmor 10K

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Location:

OH,

Member Since:

Jun 03, 2010

Gender:

Male

Goal Type:

Other

Running Accomplishments:

I started running in Feb of 2009.

First 5K- April 18th, 2009

First Marathon- Sept 19,2009 - Wright Patt Air Force Base Marathon.

PR 5K 19:36  7/04/11  Americana 5K   

PR 10K 42:25  8/06/11  Tadmor 10K (Dam run... HILLS)

PR Marathon 9/17/11 Air Force Marathon 3:14:38

 

Short-Term Running Goals:

 

Show up. 

REALLY show up.

2017 Races

Tie dye 50K - 29th

11/11 Richmond Marathon

 

Long-Term Running Goals:

Qualify for Boston 

Run Boston!  

No injuries and another marathon.

Did I mention avoiding injuries? 

More marathons, help others around me achieve goals.  

Personal:

Married and have two daughters 15 & 21... I hope to convert at least one into a runner :)

Psalm 14:1 "The fool hath said in his heart, There is no God."

John 14:6 "Jesus saith unto him, I am the way, the truth, and the life: no man cometh unto the Father, but by me."

 

Miles:This week: 0.00 Month: 149.93 Year: 547.78
Adidas Adizero - Adios Lifetime Miles: 319.27
Saucony Kinvara 2- Bright Lime Lifetime Miles: 744.21
Saucony Hattori Lifetime Miles: 514.86
Under Armor Speedform Lifetime Miles: 782.25
Saucony Kinvara 5 Lifetime Miles: 816.18
Newton Distance Lifetime Miles: 672.30
Innov8 220 Lifetime Miles: 637.27
Saucony Kinvara 6 - Wicked Orange Lifetime Miles: 582.87
Pearl Izumi N1V2 Flash Green Lifetime Miles: 719.03
Pearl Izumi EM N1 Cool Red Lifetime Miles: 800.36
Pearl Izumi EM N1 Neon Yellow Lifetime Miles: 670.32
Saucony Kilkenny XC5 Lifetime Miles: 185.08
Kinvara 7 Neon Yelarnge Lifetime Miles: 806.51
Adidas Duramo Cool Blue Lifetime Miles: 722.88
Pearl Izumi N1V2 Flash Green #2 Lifetime Miles: 701.48
Nike VaporMax Red/Back Lifetime Miles: 289.03
Newton Mv2 Ghost White Lifetime Miles: 350.40
Saucony Ride Blue Lifetime Miles: 210.75
Slow milesFast milesTotal Distance
323.6462.72386.36
Nike LunarFly Miles: 38.15Mizuno Wave Precision 10 Miles: 97.83Saucony Kinvara 2- Bright Lime Miles: 132.53Brooks Launch #2 Miles: 6.75Adidas Adizero - Adios Miles: 8.00Adidas Adizero Boston2 Miles: 83.10Mizuno Wave Ronin 2 Miles: 20.00
Slow milesFast milesTotal Distance
7.655.0012.65

AM- 7.65 Easy, last 1.5 pacing my 10 year old- 10:25 pace. Pretty good for a kid just starting out this past month. 

PM- late 5 mile scamper- 7:34/mile

Great dinner, Scallops in a Prosciutto Risotto... yum-o 

Nike LunarFly Miles: 7.65Mizuno Wave Precision 10 Miles: 5.00
Comments(2)
Slow milesFast milesTotal Distance
9.500.009.50

AM 74/100% 6 Easy, but wet, miles PM 90- 3.5 miles, paced by a bike.... busy busy... boo... 

Nike LunarFly Miles: 3.50Mizuno Wave Precision 10 Miles: 6.00
Comments(2)
Slow milesFast milesTotal Distance
11.050.0011.05

AM- had breakfast with my dear friend 'snooze button'

PM- 88= warm 11.05 miles, relaxed pace. Work is just tiring these days, waiting to catch up and get this back to normal. I did scare some people running as it got dark and did my good deed in the neighborhood as a girl was chasing her dog with a leash so I sprinted and grabbed the leash for her, she thanked me (I was hoping for water, but alas no luck there). 

Saucony Kinvara 2- Bright Lime Miles: 11.05
Comments(3)
Slow milesFast milesTotal Distance
14.003.0017.00

AM- 4 easy, cooler (68) but still humid... 

PM- 13, started slow, then after 7 ran progressively faster. Last mile 7:22. Overall better day of work, trying to manage the time properly so the stress does not affect the running. Read an article about another high school kid dying during football conditioning in the heat/humidity. They push and are afraid to tell the coaches they are spent. If I was a coach and was seeing this happen I would figure out a way to practice in cooler temps or indoor or something- because something like this should never happen. 

 

Nike LunarFly Miles: 4.00Mizuno Wave Precision 10 Miles: 13.00
Comments(8)
Slow milesFast milesTotal Distance
6.750.006.75

Easy run, not sure if I will get out tonight or not. Thinking of letting the legs rest and use this week to spring into heavy miles next week.  

Brooks Launch #2 Miles: 6.75
Comments(1)
Race: Tadmor 10K (6.2 Miles) 00:42:25, Place overall: 31, Place in age division: 2
Slow milesFast milesTotal Distance
5.806.2012.00

74/92% hot/humid. These were bad racing conditions. More on that later. I really need to find a different 10k to set a base time for me, but this one is so close and cheap ($9!, $3 if you are a member... need to do that). Anyway, I ran it last year and they pretty much tell you add a minute to your projected time the way the course is [you run up a dam wall (it's part of the bike bath, but what it's called) - have fun with that in more ways than one]. That was last year. So this year they altered the coarse, it loops back so we ran the dam wall twice.... yay...  

I won't be breaking down this race report like normal- again more later. I was hoping on a normal course I could hit sub 41 - not easy, but not killing myself. I thought on this course I could hit 41 and a half or maybe if I killed it sub 41. I didn't. I really did not like my time, but tough to judge with the added hill. I did improve my time and when I looked several people were worse than last year.  I went from 5th to 2nd, but somehow that still was lacking. 

The race was set up without an award part, you got your metal as you finished if you were in top 3 of your age category. That way you can leave when you are ready and I like that. After I left I found out that one of the runners collapsed after they finished. They needed CPR and were rushed to the hospital. I am still waiting to hear if they made it or not. It really made me wonder since I just posted a few days ago about the high school kids who died in the heat during football conditioning. They had water stops. I see plenty of people who run 5k's who maybe are not at all ready, but most people who take on a 10k are better prepared, or maybe I am missing the point. Were the conditions that bad? I think it was all very sad and maybe it affected me more than I realized- not from a mortality standpoint. I am more than secure there thanks to God. Hopefully they are alight and hope this did not bring anyone down (probably a good day for one to skip my blog). 

Adidas Adizero - Adios Miles: 8.00Mizuno Wave Precision 10 Miles: 4.00
Comments(4)
Slow milesFast milesTotal Distance
10.000.0010.00

Nike LunarFly Miles: 5.00Mizuno Wave Precision 10 Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
14.000.0014.00

A little less humid in the AM which was most welcome and the pm run was rather late due to work. It was 7 miles in a nice easy ran. The funny part was when there was any wind it was nice and cool, but it the air was calm you could feel the heat rise off the pavement from the rain. Overall a long day at work that ended better. 

Mizuno Wave Precision 10 Miles: 7.00Saucony Kinvara 2- Bright Lime Miles: 7.00
Comments(3)
Slow milesFast milesTotal Distance
13.330.0013.33

AM- 71/80% I have conditioned. 80% and I actually felt like I could breath for a change. However that did not affect my dead legs- tired, easy 6 miles.

PM- Felt good. Got caught with a thunderstorm as I finished the run. 7.33 miles, relaxed.

Sad update- the runner I mentioned on Saturday's race. He died with heart failure. They had a link posted on the race results website. The paper had a nice write up for him, he was only 53 though.  

Nike LunarFly Miles: 6.00Mizuno Wave Precision 10 Miles: 7.33
Comments(2)
Slow milesFast milesTotal Distance
12.253.0015.25

AM- 63 :) (90% humid, but at 63, it has less of an impact) - 9.75 Mile Warm Up (because no one should do a 10 mile warm up... right Joe?) Then 6x800 Intervals w/6x400 Recoveries. Splits 7:03 (legs just would not understand what I wanted yet), 6:46, 6:45, 6:43, 6:46 (uphill, so I was happy with that and 6:36. I actually felt stronger at the end, which was a good sign. Recoveries were between 8 & 9. I thought about squeezing out one or two more, but I needed to cool down, pace my daughter for a mile and then get ready for work! Overall a good day, proud of my 10 year old for sticking with this, she plans on a 5k early fall. I told her Friday I would pace her to the Speedway and we would end with a slushy.  

Saucony Kinvara 2- Bright Lime Miles: 15.25
Comments(6)
Slow milesFast milesTotal Distance
14.000.0014.00

AM- 56.... :) It felt awesome. Slow recovery run, 7 mile about 9:30/. 

PM - Nice weather to run in, 7 more slow, legs are tired. 8:57/ I know the cooler weather won't last forever, but it is something to look forward too that is for sure!! 

Nike LunarFly Miles: 7.00Mizuno Wave Precision 10 Miles: 7.00
Comments(5)
Slow milesFast milesTotal Distance
14.000.0014.00

AM Another great morning to run. 57 degrees. 7 easy, but around mile 5 I was running on the sidewalk there was a Locust. I did not see it until I was on top of it and it made an awful noise! Made me jump and suddenly I was worried I pulled a muscle. It sounds rather funny. I seem to be fine :)

PM 81, relaxed 7. Legs still a bit tired, used the foam roller afterwards.  

Mizuno Wave Precision 10 Miles: 14.00
Comments(2)
Slow milesFast milesTotal Distance
8.0012.0220.02

65/88%- Overall nice morning to run. It has been a pretty long week and my legs are still a little tired but I wanted to get a quality run in today. I figured if I could run 10 miles at a soft tempo around MP that would work. After 3 miles WU I did 10 like I wanted and had the legs for 2 more. I was tempted to push through and do some more, but my legs were tired and my quad and foot injuries the doc checked out seemed to be getting a bit better so I figured I better not risk aggravating them now. 

1-3 WU

3-15 'Soft' Tempo 7:45, 7:33, 7:28, 7:38, 7:40, 7:39, 7:37, 7:41 (hills), 7:39 (hills), 7:40 (steady incline), 7:42 (steeper incline), 7:33 (uphill first half, then flat lands!) I threw in and extra .02 miles - just something a little extra for ya 

15-20 Cool down - actually reset the Garmin so I would not be tempted to run hard, but I did throw in a few striders to keep my legs 'loose'. 

Decent day, 7:56/avg, happy with the running week. Now where did I put that bag of ice...  

Saucony Kinvara 2- Bright Lime Miles: 20.02
Comments(11)
Slow milesFast milesTotal Distance
5.000.005.00

Dead legs, 5 easy,nice afternoon 

Nike LunarFly Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
14.000.0014.00

AM- 65/90% 7 easy, it was a monday

PM- New shoes arrived, love the orange color :) It is going to a long work week until Friday :/ 7 more easy paced miles.  

Mizuno Wave Precision 10 Miles: 7.00Adidas Adizero Boston2 Miles: 7.00
Comments(8)
Slow milesFast milesTotal Distance
14.000.0014.00

AM- 7 easy- 57/100% nice and cool 

PM- another 7, relaxed but a bit quicker. Work is kicking my tail. Sleep. Need sleep. Very early day tomorrow. 

Adidas Adizero Boston2 Miles: 14.00
Comments(7)
Slow milesFast milesTotal Distance
5.100.005.10

Way to long at work today... bummer. Only could sneak in this short quick run. 

Adidas Adizero Boston2 Miles: 5.10
Add Comment
Slow milesFast milesTotal Distance
15.000.0015.00

Only could get this in the middle of the afternoon- HOT. :/ Ugh. Tomorrow things should get back to normal with work and I can catch up with blogs. Tough work week, glad it's almost done- it set me back some miles at a bad time, but I will just have to work harder. 

Saucony Kinvara 2- Bright Lime Miles: 15.00
Comments(7)
Slow milesFast milesTotal Distance
14.000.0014.00

AM- Back to normal morning run. 65/99% I will take that 1% drop. Nice crisp run

PM- 7 Easy, moderate pace, no watch. Calmer day of work!  

Mizuno Wave Precision 10 Miles: 7.00Adidas Adizero Boston2 Miles: 7.00
Add Comment
Slow milesFast milesTotal Distance
9.0010.0019.00

Early 64/100%, nice morning to run, mid 60's feels great this time of year. Going to my nephews graduation party this afternoon in Cleveland so needed to get it in early. Big Workout for my week-

3 Miles Warm up, 7 Miles tempo (mostly sub MGP) 7:31, 7:22, 7:08, 7:11, 7:09, 7:10, 7:16 - 2 Miles recovery, then 11x500m Intervals with 1 Minute recoveries (yes, odd number and odd distance, was aiming for 2 min at a time) Pace- 7:02 - legs wouldn't move!, 6:42, 6:34, 6:52, 7:17 (steep incline), 6:47, 7:02 (hills), 6:59 (getting tired). Not quite as quick as I would have wanted - I was looking to be in the 6:30-40 area, but I will take it today. 2+ Miles cool down, was going to make it 20 today, but paced my 10 year old instead (the better choice) - we got slushies after, she loved that. 

Some of you are racing today! Hoping for the best! 

Saucony Kinvara 2- Bright Lime Miles: 19.00
Comments(4)
Slow milesFast milesTotal Distance
5.000.005.00

5 easy... easy like Sunday Mornin.... 

Mizuno Wave Precision 10 Miles: 5.00
Comments(2)
Slow milesFast milesTotal Distance
14.000.0014.00

AM- A very nice 57/92% - loving that. Basic recovery run. 

PM- 7 more, some along the bike bath. I do believe it is getting dark sooner. Good day.  

Adidas Adizero Boston2 Miles: 14.00
Comments(4)
Slow milesFast milesTotal Distance
11.000.0011.00

AM- 59/90% - Temps felt great, legs felt tired - 7 easy. Long day, tried to start work early to free up my evening, but we had a plumbing snafu in the main bathroom today. I could not fix it, had to turn the water off coming into the house and needed a plumber.... took several hours and several hundred dollars. Oh well, I am thankful that we had the money to get it fixed- hopefully it won't put a snafu into vacation in a few weeks. 

PM- long day, 4 Easy.  

Mizuno Wave Precision 10 Miles: 7.00Adidas Adizero Boston2 Miles: 4.00
Comments(3)
Slow milesFast milesTotal Distance
12.113.0015.11

AM- 72/67% - odd for here, temps went up 13 degrees, but humidity has not been that low in the morning since May. Decent to run in :) Things started off well enough but upset stomach kept my- on my toes?- for the first bit. It eventually settled down after 7 miles, at least enough to run some intervals. 

10 Miles warm up (ahem, base run, what is that these days? I seem to vary from 8 to 9:30 lol), then 6x800 with 400 recoveries. 3:19, 3:17, 3:18 (hills), 3:18 (hills), 3:17, 3:16 + cool down.  

Saucony Kinvara 2- Bright Lime Miles: 15.11
Comments(6)
Slow milesFast milesTotal Distance
14.000.0014.00

AM- 71/87% Man we had some serious thunderstorms last night, 4 different waves, made for a scared 10 year old. Dead legs, 7 recovery. 

PM- 85- 7 more easy.  

Adidas Adizero Boston2 Miles: 14.00
Comments(4)
Slow milesFast milesTotal Distance
12.100.0012.10

AM- 68/92% 7 easy, knew I had a full day of work ahead of me so I was out early. Work was long, but got enough done. 

PM- Stopped at a bike path (loop) on the way home from work. 5.1 easy.  

Saucony Kinvara 2- Bright Lime Miles: 12.10
Comments(1)
Slow milesFast milesTotal Distance
4.5015.5020.00

AM 61/92% (73/73%at finish)- so overall no complaints on the weather. I felt like it was a good week of miles and even though my legs are somewhat tired I wanted to finish the week strong in hopes I could slowly back off and then taper. 3 weeks to WPAFB Marathon so these are the final training runs that will pay any dividends. I figured if I could have a good 15 between a warm up and cool down and I should be satisfied. 

2 Miles Warm Up (9:24, 9:01), then miles 3-17.5 (7:57, 7:48, 7:44, 7:33, 7:37, 7:32, 7:28, 7:36, 7:37, 7:25, 7:25, 7:22, 7:23, 7:18, 7:05 - pace for the 1/2) then 2.5 Cool down (it was going to be 3 cool down, but I felt pretty good and thought I would just run another half at a good pace). Afterwards I wondered if I should have went ahead and pushed trough the last 2.5 hard. I had the lungs for it, my legs were just tired so it was by design. Sometimes I can't help but question the 'if's'. 7:32 Avg (minus the warm up). 

Mizuno Wave Ronin 2 Miles: 20.00
Comments(8)
Slow milesFast milesTotal Distance
3.500.003.50

Easy... like a nice slow Sunday drive....

Mizuno Wave Precision 10 Miles: 3.50
Add Comment
Slow milesFast milesTotal Distance
13.000.0013.00

AM- 62/98% Felt good- 7 Recovery, but the legs were not as dead as I expected, which was nice. 

PM- 6 more, had some bikers with me this time. Easy, but again, the legs had more pep than I expected- although the left quad/groin area is sore.  

Saucony Kinvara 2- Bright Lime Miles: 6.00Adidas Adizero Boston2 Miles: 7.00
Comments(5)
Slow milesFast milesTotal Distance
11.000.0011.00

AM- a nice crisp 55 degrees. 6 easy, would have done more but carried away chatting. 

PM- 5 easy- legs were tired. I talked wayyyyy to much today as a whole, at work, before work after work.... Time for some crab :)  

Adidas Adizero Boston2 Miles: 11.00
Comments(3)
Slow milesFast milesTotal Distance
7.005.0012.00

AM 64/92% - I wanted to get some intervals in today. I had a sensitive stomach and it played a part in turning this into an interval/tempo type run. Between tired legs and feeling ick my 'speed' work was less than stellar. Ack. 

Saucony Kinvara 2- Bright Lime Miles: 12.00
Comments(4)
Slow milesFast milesTotal Distance
323.6462.72386.36
Nike LunarFly Miles: 38.15Mizuno Wave Precision 10 Miles: 97.83Saucony Kinvara 2- Bright Lime Miles: 132.53Brooks Launch #2 Miles: 6.75Adidas Adizero - Adios Miles: 8.00Adidas Adizero Boston2 Miles: 83.10Mizuno Wave Ronin 2 Miles: 20.00
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